Transcript Secrets of the Mediterranean Diet

Secrets of the Mediterranean
Diet
2011 Multi-state Conference
Charleston, WV
Benefits: Decreased Risk of…
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Heart disease
Stroke
Cancer
Parkinson’s disease
Dementia
Diabetes
Death from all causes
Whose Diet is It, Anyway?
What Makes a Diet “Mediterranean”?
MORE OF THIS
• Vegetables
• Fruits
• Whole grain breads and
cereals
• Potatoes
• Beans, nuts, and seeds
• Olive oil
LESS OF THAT
• Dairy
• Fish
• Poultry
• Eggs
• Wine
• Very little red meat
Plenty of walking
Red wine with meals
Beneficial Effects
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Decrease abdominal fat
Decrease inflammation
Decrease insulin resistance
Decrease triglyceride levels
Decrease blood pressure
Fruits and Vegetables
• Fiber - soluble
• Antioxidants
– Vitamin C
– Carotenoids
• Phytochemicals
– Lutein , lycopene, zeaxanthin
– polyphenols
Whole Grain Breads and Cereals
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Fiber-insoluble
Magnesium (Mg)
Zinc (Zn)
Phosphorous (P)
Potassium (K)
Monounsaturated fatty acids (MUFA)
Beans and Legumes
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Fiber
High protein, low fat
Folates
Vitamin K
Potassium
Nuts and Seeds
• MUFA and PUFA
• Vitamin E and other tocopherols
• Lutein and zeaxanthin
– Age-related macular degeneration (AMD)
– UV radiation
• Choline - neurotransmitter
• Mg, P, K
Olive Oil
• MUFA
• Vitamin E
• Vitamin K
Fish
• Omega 3 fatty acids
• Protein
Red Wine and Coffee
• Polyphenols
• Associated with lower risk for chronic disease
• Red wine associated with J-shaped mortality
curve
Protection from Free Radicals
ROLE OF ANTIOXIDANTS
What is a Free Radical?
• One or more unpaired
electrons
• Connects with
unsaturated fatty acid
on body cell walls
• Creates injury to cells
When Radicals Collide
• Free radical + non
radical = new free
radical begins chain
reaction
• Free radical + free
radical = covalent
bond
• Protects cell walls
Potential Concerns
• High fat may lead to obesity
• Types of fats need to be balanced
• “Mediterranean Diet” vs. Mediterranean
lifestyle
Take Home Message
• Mediterranean lifestyle promotes health and
decreases risk of disease
• Activity is part of Mediterranean lifestyle
• NO MAGIC BULLET
QUESTIONS?